Friday 1.26.18 CrossFit


Sumo Deadlift 5×2
Not TNG, reset on each rep
– Beginner: 5 x 5, focusing on perfect execution
Intent: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so make sure your stance is wide enough to have a vertical shin. Similar format to last week with slightly heavier loads.

Metcon Prep

Every 2min for 3 Rounds, x3 Hang Power Cleans: building to Metcon weight


“Fight Club”
For total time:
50 Deadlifts (135, 95)
25 Burpees
-Rest 2:00-
40 Front Squats (135, 95)
20 Burpees
-Rest 2:00-
30 Hang Power Cleans (135, 95)
15 Burpees
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)

Compare to 10/23/17
Intent: If you performed this last time hopefully you know where you can improve to beat for your old score. If not, break your sets early and stay away from redlining.

$ Out

1a) Dimel Deadlifts: 3×20
1b) Banded Plank Row: 3×10 ea.